Special Edition

This newsletter is sponsored by UW Medicine.

Note: UW Medicine does not endorse or support any organization (including any commercial entities) whose names appear in this newsletter or on other linked websites.

Leave pain in the past: 4 tips to relieve back pain

Don’t let your back pain hold you back. While back pain is a common discomfort, there are ways to get relief.

A group of women stretching in a park. — Small lifestyle changes can help keep you (and your spine) in line.
|
Photo by Sabrina Bracher

Check out these four ways to manage back pain:

Add daily movement

Let’s get active. From simple stretches to maintaining an exercise regimen, the spine enjoys movement. Try this gentle stretch routine at the start or end of your day:

Head rolls and sitting stretches
Planking, crunches, and other core-strengthening movements
Glute bridges

For those with more chronic pain, a focus on aerobic and strengthening exercises can also help.

Maintain good posture

Consider this your sign to sit and stand a little taller. While sitting too long isn’t ideal for your back, make sure to sit with good posture (your spine will thank you).

“I try to incorporate healthy spine habits in the workplace. I avoid sitting for long periods of time and I have a sit-to-stand desk,” says UW Medicine sports medicine physician Dr. Omar Bhatti.

Pro tip: See more ways spine doctors keep their backs healthy.

Ditch your old mattress

If you’re constantly waking up with back or neck pain, it may be time to say goodnight to your old mattress.

The most important factor is the condition your mattress is in. Mattresses may need to be replaced after six to eight years — especially if it’s saggy, lumpy, damaged, or if you notice you’ve been waking up with aches and pains.

Not ready to part ways with your mattress? You may want to consider the way you sleep, as sleeping in the same position all night can also be a source of pain.

Explore professional care options

When pain gets out of hand, it’s time to phone the professionals. There are many treatment options, from physical therapy to anti-inflammatory medications.

The first step for dealing with severe or chronic back pain: make an appointment with a spine physician near you.

Active

Meet an 85 year-old powerlifting champion defying the odds

Winifred Pristell powerlifting. — From dumbbells to a 20-year career + dozens of competitions, Winifred Pristell is a force to be reckoned with.
|
Photo courtesy of Roosevelt Pristell and provided by UW Medicine

“I’m not a typical great-grandmother,” says Winifred Pristell, a grandmother of three, great-grandmother, and world-champion weightlifter.

What started as a hobby has turned into a huge part of her lifestyle. In her 40s, Pristell was overweight and couldn’t walk more than four blocks. In an effort to get her moving, her daughter took her to a local gym where she saw someone lifting weights.

“I want to do that,” she said. And she did.

Learn her secrets to longevity

News Notes

Health

Taken aback by back pain? The experts at UW Medicine can help. Get answers to common back pain questions.

Eat

Whether it’s your diet of choice or you’re participating in Meatless Monday, there are many options in the Emerald City, like these 25 vegan and vegetarian eats.

Wellness

Let’s plunge into the benefits of ice baths. From reducing swelling to improving immune system function, find out the benefits of a cold plunge + how to do it safely.

Fact or Fiction

Focusing on your joint health in your 30s and 40s can help keep future joint pain at bay. Fact or fiction? Find out.

Active

Ready to get moving, Seattle? These local fitness centers are among several options where you can break a sweat. Can’t make it to the gym or short on time? Try these quick workouts.

Active

Looking to rev up your run? Here’s how to increase your running distance (without getting hurt).

Outdoors

If golf is more your cup of tee, these 16 Seattle-area golf courses are among many local options.

Highlighted

† Disclaimers and Legal | * Advertising Policy

The company may also generate commission from affiliate links in the newsletter.

You received this email because you are signed up for newsletters from 6AM City.

Change your preferences or unsubscribe here.